Is bedtime a nightly struggle in your house? Does your toddler resist naps and wake up in the middle of the night? You're not alone!
We’ve written this dedicated guide to help toddler parents (like you) understand common sleep challenges in toddlers, and to offer effective solutions for creating a peaceful and predictable bedtime routine that works for all the family.
How to get a toddler to sleep: Our top tips
Toddlers, with their active fun-filled days and restorative daytime naps, have specific sleep schedules. Bedtime can sometimes be challenging due to separation anxiety and a desire to continue playing.
Read on for our top tips to help you get your toddler to sleep.
Give them a choice
To keep resistance to a minimum, consider giving your toddler limited choices, such as choosing their pyjamas or which book to read for tonight's bedtime story. Maintain a consistent and calm approach while setting clear boundaries. By providing small choices and maintaining a consistent routine, you can help create a more positive bedtime experience for everyone involved.
Exercise during the day, but not just before bedtime
It's best to avoid vigorous activities right before bedtime as it can make it harder for your child to wind down and sleep. But, staying active during the day and getting out in the sunlight and fresh air can help toddlers sleep better at night.
Encourage them to get any restless wiggles out with some fun activities. Whether it's a game of tag in the park, a lively dance party in the kitchen while you make lunch, or even a simple walk around the block after nursery, physical activity will help burn off excess energy.
- During the hour before your toddler’s bedtime, encourage quiet activities such as bathtime, reading a book, playing with Lego, or colouring.
- Then, brush your teeth together, put on pyjamas, and make sure your toddler has gone to the toilet (or potty) before snuggling into bed.
- To signal that it's truly time to sleep, say a consistent "bedtime phrase" such as "Night night, I love you" or "I love you, time for sleep now." This signals the end of the routine and the beginning of sleep time.
Steer clear of sugar
Avoiding sugary treats in the hours leading up to bedtime can significantly improve your toddler's sleep quality. Sugar causes a spike in blood sugar levels, leading to increased energy and difficulty winding down. This can make it harder for them to fall asleep and stay asleep through the night.
The power of bathtime
As adults, we all know how relaxing a soak in the bath can be, and toddlers are no different (although there may be a few more toy sharks and boats floating around).
You can make your toddler’s pre-bed bath times as relaxing as possible by keeping the water warm, not hot, and using gentle, tear-free products, singing soothing songs, telling a calming story, or just talking about your day. After their bath, gently pat them dry with a soft towel, massage them with a light layer of child-safe lotion, and dress them in soft lightweight sleepwear.
Limit screen time
Dimming the lights and switching off electronics like TVs, tablets, and phones about an hour before bedtime is crucial for creating a relaxing sleep environment. The blue light emitted from devices like these can trick your child's brain into thinking it's still daytime, making it harder for them to fall asleep. By powering down and creating a calmer atmosphere, you can help your toddler wind down and prepare for a restful night's sleep.
Try the 5, 4, 3, 2, 1 method
The 5-4-3-2-1 method is a grounding technique that can help calm your toddler's mind and body before bed.
It involves having them identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This can help shift their focus from racing thoughts to the present moment, making it easier for them to fall asleep.
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How to get a toddler to sleep in their own bed?
Getting a toddler to sleep in their own bed can be challenging, but it can help to praise your child when they stay in their own bed for longer, and eventually, all night.
Creating a safe and sleep-friendly bedroom for your toddler will also help.
- Darkness: Use blackout curtains or shades to block out light. If your toddler is worried about the dark, try using an ambient night light to help them feel safe and reassured.
- Quiet: Keep noise distractions to a minimum with a sound machine that plays white noise.
- Temperature: Keep your toddler’s room cool and comfortable, around 16-22°C is ideal.
- Comfort: Choose a firm, supportive mattress and breathable bedding, and dress your toddler in soft, lightweight sleepwear made from natural fibres like cotton.
- Minimal stimulation: Avoid clutter and keep their room as visually calm as possible. Incorporate calming colours like blues, greens, and yellows to create a soothing ambience.
- Cosy touches: Your toddler’s favourite stuffed animal or soft blanket can help comfort them.
It may take some time for your child to adjust to sleeping in their own bed. Be patient and consistent with your approach. Every child is different, and what works for one may not work for another. If you're having trouble getting your child to sleep in their own bed, consult with your GP or a child sleep specialist for personalised guidance.
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How to get a toddler to sleep until 7am?
To help your toddler sleep until 7am, try to maintain a consistent sleep schedule, including weekends. Try to limit afternoon naps, and create a dark and quiet sleep environment. Using a blackout window blind might help during the summer months when the sun rises earlier. You could also try a sleep trainer clock to help them learn when to stay in bed and when to get up and play.
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How to get a toddler to sleep through the night?
To help your toddler sleep through the night, try to establish a consistent bedtime routine with a warm bath, a story, and a quiet lullaby. Stick to a regular sleep schedule, even on weekends (when possible). Create a relaxing sleep environment that is dark, quiet, and cool. Limit screen time before bed, and don’t hesitate to get in touch with your GP if you have concerns about your child’s sleep.
Remember, it’s very common for children of all ages to wake up during the night. This is a normal part of your child's development, but it can be frustrating, especially if you’re a sleep-deprived parent! Every child is different, and what works for one may not work for another. Be patient and persistent, and you'll eventually find a routine that works for your family.
Related Articles
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Sources
- Sleep routines for toddlers and children
- Toddler Sleep Schedules, Toddler Bedtime and How to Get Your Toddler to Sleep
- 5-4-3-2-1 grounding: How to use this simple technique for coping with anxiety — Calm Blog
- Perfecting Your Child’s Bedtime Routine | Sleep Foundation
- Children and Sleep | Sleep Foundation
